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Food & Supplements

  • Protect Your Prostate with Flaxseed, Maca, and Pumpkin Seed

    While popular fitness blogs are packed with articles on muscle building and burning fat, the importance of prostate health is rarely a front-page topic. It's not the most glamorous health topic but it's certainly a necessary thing to begin considering.

     

    While prostate issues are rare in men under 50, it's never too early to start caring for your prostate health. Aside from a healthy diet and exercise program, one of the best ways to protect your prostate is with natural supplements. Let's review the top 3 supplements for prostate health.

     

    Benefits of Flaxseed

    Flaxseed has been a popular super food for the last decade due to its proven benefits of supporting healthy cholesterol levels and weight management. Packed with soluble and insoluble fibre, healthy fatty acids, and key micronutrients, this tiny seed may be able to help support prostate health.

     

    A study published in Cancer Epidemiology, Biomarkers & Prevention suggests that flaxseed may help protect men from prostate cancer while improving the condition of men who already have the cancer. This may be due to the phytoestrogen content within the seeds but researchers are still looking to find the link between flaxseed and a lower risk of prostate cancer. (1-3)

     

    We recommend supplementing with 10 grams of flaxseed powder per day as this seems to be the ideal serving for most people, regardless of current goals and bodyweight.

     

    Benefits of Maca

    Maca, a famous Peruvian super food, has been used for thousands of years as a libido booster and overall health aid. Recent studies have shed light on the mechanisms behind maca and the true benefits they provide.

     

    Aside from increasing libido, maca may also play a helpful role in protecting the prostate. Maca and red maca in particular, was shown to have a positive effect on prostate health. In an animal study with rats, those who were given maca saw alleviated symptoms from an enlarged prostate. (4)

     

    The ideal serving size for maca is 3 grams (3,000 mg) per day and it should be taken consistently to see the greatest benefits.

     

    Benefits of Pumpkin Seed Powder

    Pumpkin seed is a delicious and nutritious addition to any diet that is packed with protein, healthy fats, and zinc. For men, pumpkin seeds play a very important role in supporting natural testosterone levels and protecting the prostate.

     

    In a recent study published in Urologia Internationalis, men who had an enlarged prostate were given pumpkin seeds or a placebo over a 12-month period. At the conclusion of the study, the men who had been given pumpkin seeds just dramatic improvements in their condition and prostate health. One of the easiest ways to consume this incredible food is with pumpkin seed powder. (5)

     

    Make Your Own Prostate Protection Supplement

    Ready to protect your prostate? If you're already eating a great diet and engaging in a proper fitness program, all you need is a high-quality prostate supplement. Why chance using a low grade and useless supplement when you can create your own? With the Amino Z Supplement Builder, you can make your own supplement using the suggested ingredients and dosages above.

     

    You can even add more ingredients to boost antioxidants, fat burning, or muscle mass. You make all the calls with the Amino Z Supplement Builder.

     

    References

    1. Hongyu Wu, An Pan, Zhijie Yu, et al. Lifestyle Counseling and Supplementation with Flaxseed or Walnuts Influence the Management of Metabolic Syndrome. J. Nutr. November 1, 2010 vol. 140 no. 11 1937-1942.

     

    1. Salas-Salvado J, Fernandez-Ballart J, Ros E, Martinez-Gonzalez M-A, Fito M, Estruch R, Corella D, Fiol M, Gomez-Gracia E, et al. Effect of a Mediterranean diet supplemented with nuts on metabolic syndrome status: one-year results of the PREDIMED randomized trial. Arch Intern Med. 2008;168:2449–58.

     

    1. Demark-Wahnefried W, Polascik TJ, George SL, et al. Flaxseed Supplementation (not Dietary Fat Restriction) Reduces Prostate Cancer Proliferation Rates in Men Presurgery. Cancer epidemiology, biomarkers & prevention?: a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology. 2008;17(12):3577-3587. doi:10.1158/1055-9965.EPI-08-0008.

     

    1. Gonzales GF. Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evidence-based Complementary and Alternative Medicine: eCAM. 2012;2012:193496. doi:10.1155/2012/193496.

     

    1. Vahlensieck W, Theurer C, Pfitzer E, Patz B, Banik N, Engelmann U. Effects of pumpkin seed in men with lower urinary tract symptoms due to benign prostatic hyperplasia in the one-year, randomized, placebo-controlled GRANU study. Urol Int. 2015;94(3):286-95. doi: 10.1159/000362903. Epub 2014 Sep 5.
  • Fat Loss, Muscle Mass: Benefits of Conjugated Linoleic Acid (CLA)

    How long have you been trying to lose those last 10 pounds? Does your body need that extra push in order to achieve the fat burning you want? The supplement Conjugated Linoleic Acid may be able to help. More commonly known as CLA, this thermogenic compound can play an important role in a successful weight loss. Let's take a look at how CLA can help you achieve a higher level of fat burning without putting your muscle mass at risk.

     

    What are the Benefits of CLA?

     

    CLA Increases Fat Burning

    The most famous benefit of CLA is its ability to promote a higher level of fat burning. CLA is commonly found in fat burning products as several studies have demonstrated incredible results from consistent usage of the supplement. In a study published in the Journal of Nutrition, researchers found that subjects who had supplemented with CLA showed a significant decrease in body fat mass when compared to their placebo counterparts. (1-4)

     

    Weight Loss Without Muscle Loss

    One of the dangers with using high powered thermogenics or fat burners is that your muscle mass may be at risk. There are certain fat burners on the market that are overkill as they spike your metabolic rate to burn fat and muscle protein. The result is less fat AND a loss in lean muscle tissue. This is the opposite of what you want if your goals are to lose fat and build up lean muscle.

     

    CLA has been shown to be a muscle sparing fat burner. Studies show that while subjects experienced a decrease in body fat mass, their lean tissue mass remained the same. Some subjects even saw an increase in muscle mass but this was probably due to a resistance program and not CLA.

     

    Safe Long-Term Weight Loss

    Another concern with fat burners is the long-term effects if used consistently for longer than a cycle of around 4 weeks. Strong thermogenics may be too much to supplement with each day over the course of months or years. CLA, on the other hand, has been shown to be a safe and effective supplement for fat burning that can be used on a long-term basis.

     

    With that said, you should discontinue the use of CLA if you have any upcoming surgeries or medical procedures. Talk to you doctor about when you can resume the use of CLA based on your procedure.

     

    Make Your Own CLA Supplement

    Ready to begin amplifying your fat loss? Want to support long term weight loss to achieve your ideal physique? Why chance buying an ineffective brand?

     

    With the Amino Z Supplement Builder, you can create your very own conjugated linoleic acid supplement mixed with the ingredients you choose at the dosage you want.

     

    Studies show that the ideal dosage for CLA supplements is 3,000 mg (3 grams) per day. Studies also show that taking more than this will not increase the benefits.

     

    Take control of your weight loss and create your supplement masterpiece with the Amino Z Supplement Builder.

     

     

     

    References

    1. Whigham LD, Watras AC, Schoeller DA. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007 May;85(5):1203-11.

     

    1. Vaughan RA, Garcia-Smith R, Bisoffi M, Conn CA, Trujillo KA. Conjugated linoleic acid or omega 3 fatty acids increase mitochondrial biosynthesis and metabolism in skeletal muscle cells. Lipids Health Dis. 2012;11:142.

     

    1. DeLany, James P., et al. (1999). Conjugated linoleic acid rapidly reduces body fat content in mice without affecting energy intake. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology276, 4, R1172-R1179.

     

    1. Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen O. Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J Nutr. 2000 Dec;130(12):2943-8.
  • Achieve Your 2018 Goals with L-Arginine, Protein, and Creatine

    The New Year is approaching fast and it's right about now that resolutions and goals are being made for 2018. Losing weight and building muscle are the most popular goals each year and while the foundation of these goals is built around nutrition and exercise, supplements can dramatically increase your chances for success. Three supplement ingredients in particular, L-arginine, whey protein, and creatine, can help you achieve your fitness goals.

     

    What is L-Arginine?

    L-Arginine, a non-essential amino acid, has a variety of duties in the body, including assisting with protein production and utilization.

     

    Benefits of L-Arginine

    L-Arginine is an ideal pre-workout ingredient to use as it can support several fitness benefits including performance, weight loss, and muscle building. Studies suggest that L-arginine can support the following:

     

    • May enhance exercise performance via increased nitric oxide production
    • May promote muscle building through increased work output
    • May support post-workout recovery by reducing inflammation and alleviating soreness

     

    How Can L-Arginine Help You Achieve Your Fitness Goals?

    Studies show that L-arginine is a potent nitric oxide booster, which may help with increasing performance. Better performance may equate to being able to achieve specific acute variables for muscle building, performance enhancement, or fat loss. What's more, L-arginine can support post-workout recovery to get you back in the gym faster.

     

    Create your very own supplement for 2018 by using the Amino Z Supplement Builder. Providing you with only scientifically proven ingredients, the Amino Z Supplement Builder lets you choose which ingredients to use and the dosage of each.

     

    What is Whey Protein?

    Whey protein has become a staple in most homes for muscle building or meal replacement. Whey protein can come in concentrate or isolate form. It provides the amino acids you need to support a variety of fitness goals.

     

    Benefits of Whey Protein

    Countless studies have been focused on whey protein and it has applicable benefits inside and outside the fitness world. Studies show that whey protein can be used for the following benefits:

     

    • May promote lean muscle growth via increasing the anabolic environment inside the body and boosting protein synthesis
    • May enhance post-workout recovery by providing muscle repairing amino acids
    • May ensure healthy weight management as a health meal replacement option

     

    How Can Whey Protein Help You Achieve Your Fitness Goals?

    If you want to build muscle, whey protein is a necessity. It contains amino acids, which have been shown to promote anabolism and muscle growth. Whey protein is also an ideal supplement for performance athletes as it may help with recovery and gains. Those looking to lose weight can use it as a meal replacement.

     

    What is Creatine?

    Creatine has been used just as long as whey protein and it's considered one of the veterans of the industry. This amino acid by-product provides the muscle tissue with a direct form of usable energy called adenosine triphosphate (ATP).

     

    Benefits of Creatine

    The newest forms of creatine are rapidly absorbed by the body and provide a number of scientifically validated benefits including:

     

    • Converts into adenosine triphosphate (ATP) which may increase energy levels and force output
    • May be able to increase intra-workout strength levels – In turn, this may help to promote muscular hypertrophy
    • May support post-workout recovery

     

    How Can Creatine Help You Achieve Your Fitness Goals?

    Once converted, creatine provides the preferred form of energy for muscle tissue. This can dramatically enhance your intra-workout or competition performance. It's also going to be a key factor in your recovery and how quickly you get yourself back into the gym.

     

    Make sure that 2018 if your year for fitness success. Try the Amino Z Supplement Builder today!

     

    References

    1. K. Hnia, J. Gayraud, G. Hugon, M. Ramonatxo, S. De La Porte, S. Matecki, et al. L-Arginine Decreases Inflammation and Modulates The Nuclear Factor-?b/Matrix Metalloproteinase Cascade In Mdx Muscle Fibers. Am J Pathol, 172 (6) (2008), pp. 1509-1519.

     

    1. B.I. Campbell, P.M. La Bounty, M. Roberts. The Ergogenic Potential of Arginine. J Int Soc Sports Nutr, 1 (2) (2004), pp. 35-38.

     

    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.

     

    1. Phillips, S. M., and L. J. Van. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.

     

    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan; 136(1 Suppl):269S-73S.

     

    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

     

    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

     

    1. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.

     

    1. Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33.
  • Top 3 Benefits of Citrulline Malate

    A non-essential amino acid that is abundant in watermelon, citrulline malate has been a hot topic in the fitness world for a variety of reported benefits such as vasodilation, increased energy, and recovery. Outside of the fitness world, citrulline malate can be useful in alleviating the constriction of the blood vessels from a common headache and in lowering your overall blood pressure.

     

    Whether you have a contest to win, new personal bests to beat, or you simply want to support your overall health, citrulline malate may be able to help. Let's take a look at the top 3 benefits of citrulline malate.

     

    Athletic Performance

    Let's jump right into the fitness-related benefits with the claims that citrulline malate may be able to increase your performance during either workouts or events such as a race or lifting competition. A study published in the Journal of Strength & Conditioning Research demonstrated that individuals who supplemented with citrulline malate experienced a significant improvement in time-trial based exercise. What's more, subjects required shorter rest breaks than their counterparts who weren't supplementing with citrulline malate.

     

    This has huge implications for athletes and fitness enthusiasts alike as citrulline malate is an amino acid and is not on any banned substance list.

     

    Muscle Building

    If you want to build noticeable lean muscle mass, citrulline malate may help provide the extra edge that you need.
    Triggering muscular hypertrophy is all about achieving a specific set of acute variables. If your muscles fatigue before reaching that muscle building sweet spot, you may be losing out on what you need to see results. Citrulline malate has been shown to be an effective muscle building supplement that may increase the number of sets and repetitions you can perform.

     

    Another study in the Journal of Strength & Conditioning Research showed that subjects using citrulline malate performed 50% more repetitions compared to those individuals who weren't using it.

     

    Overall Health and Wellness

    It's okay if you're not trying to build huge muscles or prepare for an endurance-based activity, citrulline malate may be able to improve your day to day life.

     

    If you suffer from chronic headaches, citrulline malate may be an excellent natural alternative to over the counter medicine that damages the stomach lining. It expands blood vessel, alleviating the pressure that is causing the headache.

     

    Studies show that taken consistently, citrulline malate is also great for supporting blood pressure and overall cardiovascular health.

     

    Create Your Own Citrulline Malate Supplement

    Ready to start using citrulline malate? Why take a chance on a brand you don't know when you can make your own?

     

    With the Amino Z Supplement Builder, you can create your very own citrulline malate supplement mixed with the ingredients you choose!

     

    We recommend the standard dosage of 1,500 mg (1.5 grams) but if you're extremely active, you may want to increase that dosage to 2,000 mg (2 grams).

     

    Try the Amino Z Supplement Builder today!

     

     

    References

    1. Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010 May;24(5):1215-22. doi: 10.1519/JSC.0b013e3181cb28e0.

     

    1. Suzuki T, Morita M, Kobayashi Y, Kamimura A. Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. Journal of the International Society of Sports Nutrition. 2016;13:6. doi:10.1186/s12970-016-0117-z.

     

    1. Figueroa A, Wong A, Jaime SJ, Gonzales JU. Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance. Curr Opin Clin Nutr Metab Care. 2017 Jan;20(1):92-98.

     

    1. Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010 May;24(5):1215-22. doi: 10.1519/JSC.0b013e3181cb28e0.
  • Whey Concentrate vs. Whey Isolate: Why Use Both?

    Whey protein has been a household term for well over a decade. Even if you aren't into the fitness scene, there's a good chance you use a whey protein supplement to support your overall health. There are two primary types of whey protein: concentrate and isolate. Is one better than the other? Which one should you be using to support your fitness goals?

     

    Concentrate vs. Isolate: What's the Difference?

    Both whey concentrate and whey isolate are byproducts of cheese-making. They are both high in protein but the difference lies in the refining and hydrolyzing processes. In other words, the degree to which a protein is filtered will determine whether it is a concentrate or an isolate.

     

    Preliminary filtration results in a product that is around 80% protein on average. This would qualify as a whey concentrate. Whey concentrate may also contain some fat, cholesterol, and natural carbohydrates.

     

    When extra filtration and hydrolyzation is completed, you get a purer protein of at least 90%. This would be a whey isolate. Whey isolate is almost completely protein with minimal, if any, cholesterol and carbohydrates.

     

    Benefits of Whey Concentrate

    You may hear 'purer protein' and immediately think that whey concentration is the inferior option. Don't be so quick to jump to that conclusion.

     

    Whey concentrate is considered one of the best forms of protein on the market. It's easy to digest, provides an abundant amount of amino acids over the course of a few hours, and it's been shown to support muscle, bone, and cardiovascular health.

     

    With its medium digestion speed, whey concentration is ideal for meal replacement and pre-workout shakes.

     

    Benefits of Whey Isolate

    Whey isolate may supply a higher percentage of protein but it does so at an extremely rapid rate. This makes it ideal as a post-workout supplement since this is the optimal time to maximize amino acid delivery. With that said, whey isolate is not always the best choice throughout the day because the body makes quick use of it.

     

    You can use it to break a fast, after a workout to kickstart recovery, and before bed as a fast digesting protein-focused snack. It's clean, effective, and has a lower calorie count. For all other reasons, use a whey concentrate.

     

    Concentrate vs. Isolate: Do You Need to Use Both?

    Absolutely! Both whey concentrate and whey isolate have their individual strengths. When you're trying to gain muscle mass, build strength and power, and increase performance, protein timing is key.

     

    You would want to supply your muscles with a whey concentrate during the day, such as before a workout. The slower digesting amino acids will stay in the body longer, triggering an environment of growth while protecting from catabolism.

     

    Whey isolate, on the other hand, is a rapid digesting protein. This makes it perfect to encourage recovery as it is delivering the actual building blocks of muscle tissue directly into the body when they are needed most.

     

    Whey Protein Dosage & Schedule

    If you are going to use both whey concentrate and whey isolate, here are the ideal times to take each. Fit them into your schedule as needed.

     

    Morning:

    • 30 grams of whey concentrate

     

    Pre-Workout:

    • 30 grams of whey concentrate

     

    Post-Workout

    • 30 grams of whey isolate

     

    Night (1-2 hours before bed)

    • 30 grams of whey isolate

     

    References

    1. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5.

     

    1. Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care. 2009 Jan;12(1):86-90. doi: 10.1097/MCO.0b013e32831cef8b.

     

    1. Veldhorst MA, Westerterp-Plantenga MS, Westerterp KR. Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. Am J Clin Nutr. 2009 Sep;90(3):519-26. doi: 10.3945/ajcn.2009.27834. Epub 2009 Jul 29.
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